PROFESSIONAL DIPLOMA

IN SPORTS NUTRITION

MODULE 1
LESSON 4: PROTEIN
Recovery, repair & muscle growth
 DID
YOU When it comes to protein and exercise,

KNOW
more is not always better.

There is a false perception that if you

want to build muscle, you must simply
eat more protein. Too much protein will
just be used for fuel or stored as fat.

Muscle growth depends on genetics,

training and nutrition…

(Mahan & Raymond, 2017)

Professional Diploma in Sport Nutrition

 MEET YOUR “People who love to eat are always the

EDUCATOR best people.”

Abby Courtenay RD (SA) ― Julia Child

Bachelor of Dietetics
(University of Pretoria)
Skills
Master of Nutrition
(University of Stellenbosch) Nutrition education

Nutrition counselling

Clinical nutrition

Pizza connoisseur

Professional Diploma in Sport Nutrition

 How to
interact
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 LESSON 3
RECAP

• Fats are named and classified according to their structure

• In general, saturated fats should be replaced with unsaturated fats
whenever possible
• Fat has a variety of functions in the human body
• Any nutrient eaten in excess will be stored as adipose tissue
• Fat recommendations for physically active are the same as the
general population
• High fat diets may impact high intensity training
• ‘Fat burning’ during a workout can be increased through various
methods, but may affect capacity to train at higher levels
• Body fat % should not be too low (for males & females)

Professional Diploma in Sport Nutrition

 LESSON 4
PROTEIN

R e c ov e r y, re p a i r &
muscle growth

Professional Diploma in Sport Nutrition

 LESSON 4
OBJECTIVES

• Structure of proteins

• Types of proteins

• Function of proteins

• Protein recommendations

• Everyday exerciser

• Endurance vs strength

• Timing of protein intake

• Before, during & after exercise

Professional Diploma in Sport Nutrition

 NUTRITION

CALORIES NON-CALORIES

CARBO F AT PROTEIN W AT E R V I TA M I N S M I N E R A L S
H Y D R AT E

Professional Diploma in Sport Nutrition

 ENERGY
MEASUREMENTS

kCal = Calorie

kJ = Kilojoule

Same as kilometres & miles or

kilograms and pounds

1 kCal = 4.18kJ

kCal to kJ ( x 4.18)

kJ to kCal ( / 4.18)

(Mahan and Raymond, 2017)

Professional Diploma in Sport Nutrition

 NUTRITION

CALORIES NON-CALORIES
S TA R C H

FIBRE

CARBO F AT PROTEIN W AT E R V I TA M I N S M I N E R A L S
H Y D R AT E
SUGAR

S AT U R AT E D U N S AT U R AT E D

ESSENTIAL NON-ESSENTIAL

M O N O U N S AT U R AT E D P O LY U N S AT U R AT E D

Professional Diploma in Sport Nutrition

 Amino acids

Peptides

Proteins

(Mahan and Raymond, 2017)

Professional Diploma in Sport Nutrition

 1. 2. 3. 4. 5. 6. 7. 8. 9.

Essential Conditionally essential Non-essential

1. Histidine Arginine Alanine

2. Isoleucine Cysteine Aspartic acid

3. Leucine Glutamine Asparagine

4. Lysine Glycine Glutamic acid

5. Methionine Proline Serine

6. Phenylalanine Tyrosine Selenocysteine

7. Threonine Pyrrolysine

8. Tryptophan

9. Valine
(Mahan and Raymond, 2017)

Professional Diploma in Sport Nutrition

 TYPES OF PROTEIN FOODS

ANIMAL PLANT SUPPLEMENTS

• HBV = High biological value

• Consists of all 9 amino acids

(Mahan & Raymond, 2017)

Professional Diploma in Sport Nutrition

 ANIMAL
PROTEINS

• Meat, poultry & fish:

• High biological value protein

• Eggs:

• Previously demonised

• Dairy:

• High in leucine

Professional Diploma in Sport Nutrition

 Fish

White Oily

e.g. hake, kingklip, e.g. salmon, mackerel,

haddock, cod, basa etc trout, pilchards,

sardine’s etc

BOTH good source of HBV*

Low in saturated fat

Good source of
omega 3
*HBV = High biological value (Pennutrition, 2019; Mahan and Raymond, 2017)

Professional Diploma in Sport Nutrition

 FISH
& MERCURY

• Methylmercury toxicity

• Avoid:

• Shark, swordfish, king mackerel, marlin,

escolar, orange roughy or tilefish

• Albacore tuna

• Dried fish from Asia

• Choose a variety of low mercury fish

(Pennutrition, 2019, Mahan and Raymond, 2017)

Professional Diploma in Sport Nutrition

 EGGS
& CHOLESTEROL

• Avoidance = outdated recommendation

• Limit to < 3 x per week & avoid the yolk

• Current recommendations:

• 1 x per day (or 7 per week)

• Consume the entire egg

• Low in saturated fats

(Pennutrition, 2019, Mahan and Raymond, 2017)

Professional Diploma in Sport Nutrition

 M I L K P R OT E I N COMPOSITION

Rapidly absorbed
HBV* protein

Soluble Whey (18%) Branch chain amino acids

• Leucine, isoleucine & valine
• Lysine

Insoluble Casein (82%) • Histidine

• Methionine

Absorbed slowly • Phenylalanine

*High biological value (Rediscoverdairy.co.za, 2019; Pereira 2013; Severin & Wenshiu, 2005)
*High biological value

Professional Diploma in Sport Nutrition

 M I L K P R OT E I N COMPOSITION

1.8 – 2.0g/ serving

HBV* protein

Soluble Whey (18%) Branch chain amino acids

• Leucine, isoleucine & valine
• Lysine

Insoluble Casein (82%) • Histidine

• Methionine
• Phenylalanine

*High biological value (Rediscoverdairy.co.za, 2019; Pereira 2013; Severin & Wenshiu, 2005)
*High biological value

Professional Diploma in Sport Nutrition

 PLANT
PROTEINS

• Legumes:

• Beans, lentils, chickpeas

• Soya beans:

• Soya milk, tofu, tempeh

• Other:

• Quinoa, seitan, mycoprotein

(Mahan & Raymond, 2017)

Professional Diploma in Sport Nutrition

 IS SOY
SAFE

• Unfermented

• Soya milk alternative, tofu & soya

‘meat’ replacements

• Fermented

• Tempeh & miso

• Contains various quality nutrients

• Protein, fibre, EFA, vitamins &

minerals
(Bda.uk.com, 2019)

Professional Diploma in Sport Nutrition

 IS SOY
SAFE

• Antinutrients

• Impair absorption of certain minerals

(iron, zinc & calcium)

• Well absorbed in a mixed diet

• Does not raise cancer risk

• Does not disrupt hormone levels

(Bda.uk.com, 2019)

Professional Diploma in Sport Nutrition

 PROTEIN
SUPPLEMENTS

• Different proteins have different amino acid

complements, digestion and absorption rates

• Milk based:

• Whey & casein

• Higher leucine content

• Good digestibility & absorption

• Plant based:

• Hemp, pea, soya

(Pennutrition, 2017)

Professional Diploma in Sport Nutrition

 PROTEIN
SUPPLEMENTS

• Milk vs soy

• Better for muscle gains

• Plant proteins (pea/ rice)

• Higher intake may negate lower protein effects

(approx. 30g protein)

• Higher intake helps reach adequate leucine

levels

(Burke & Deakin, 2011; Pennutrition, 2017)

Professional Diploma in Sport Nutrition

 PROTEIN
SUPPLEMENTS

• Concentrate vs isolate

• Concentrate = with some fat and CHO

• Isolate = only protein

• Hydrolysed

• Partially broken down- little benefit

(Pennutrition, 2017)

Professional Diploma in Sport Nutrition

 ENERGY IN PROTEIN FOODS

4kCal/g 4kCal/g 4kCal/g

ANIMAL PLANT SUPPLEMENTS

(Mahan & Raymond, 2017)

Professional Diploma in Sport Nutrition

 W H Y I S P R OT E I N I M P O R TA N T ?

B U I L D & R E PA I R HORMONES & MESSENGER & TRANSPORT

TISSUE ENZYMES IMMUNE CELLS CELLS
(Burke & Deakin, 2010)

Professional Diploma in Sport Nutrition

 DIET
& PROTEIN TURNOVER

• Diet obviously has an effect on protein

metabolism
• Starvation = clear net negative protein
balance

• Optimal levels

• High intake = plateau

Professional Diploma in Sport Nutrition

 (Burke & Deakin, 2011)

Professional Diploma in Sport Nutrition

 TOO MUCH
PROTEIN

• Few side effects <2g/kg/d

• Unnecessary

• High cost (monetary)

• May compromise CHO intake

• May affect ability to train & compete

• Used for energy

(Mahan & Raymond, 2017; Slater et al, 2011, Burke & Deakin, 2011)

Professional Diploma in Sport Nutrition

 TOO MUCH
PROTEIN

• Result in:

• Dehydration, hypercalciuria, weight gain &

stress on the kidneys and liver

• Single amino acid supplements:

• May interfere with the absorption of other

essential amino acids

• Amino acid supplements instead of food

• May lead to deficiencies

(Mahan & Raymond, 2017)

Professional Diploma in Sport Nutrition

 OTHER
FACTORS

• Ensure sufficient energy & CHO intake

• Inclusion of CHO with protein:

• Protein sparing (CHO used for energy)

• May have an impact on reducing breakdown

• Increase post exercise glycogen synthesis

(Mahan & Raymond, 2017; Burke & Deakin, 2011)

Professional Diploma in Sport Nutrition

 PROTEIN • Timed according to training

requirements • Encourage post-workout recovery

For EXERCISERS • BOTTOM LINE:

• 10 – 35% of total energy

• 0.8 – 1g/kg/d

(Mahan & Raymond, 2017, Potgieter, 2013)

Professional Diploma in Sport Nutrition

 EXAMPLE
EXERCISER

• Weight: 65kg (BMI: 21.7kg.m2)

• Total energy: 25 – 35kCal/kg

• Protein: 0.8 – 1g/kg/d

• Energy: 25 - 35 x 65 = 1625 - 2275kCal/ d

• Protein: 0.8 - 1 x 65 = 52 – 65g/d

Professional Diploma in Sport Nutrition

 10-20% lower in
Endurance athletes
women than in men
• 1.3 – 1.8g/kg/d

• Slightly higher requirements

PROTEIN • Endurance = increases leucine use
requirements
Resistance/ strength athletes
For ATHLETES
• 1.6 – 1.7g/kg/d

• Higher range in competition season

International Olympics
Committee (IOC) • Supports muscle protein synthesis

• Reduced muscle breakdown

• Repairs muscle damage

(Phillips, 2012; Potgieter, 2013)

Professional Diploma in Sport Nutrition

 ENDURANCE
EXERCISE

• Protein will be used as energy

• If CHO and energy is insufficient
• During high intensity workouts

• Experimental data suggests:

• Protein intake post-workout
• Augment gains in fitness
• Untrained & new training schedule
• Branch chain amino acids (BCAA)
• Leucine, isoleucine & valine (~Lysine)
• Preferentially oxidised
(Pennutrition, 2017; Burke & Deakin, 2011)

Professional Diploma in Sport Nutrition

 RESISTANCE
EXERCISE

• Diet
• Whole food vs supplements

• Sufficient resistance training: 6-8 weeks

• Increases anabolism by 40 – 100%

• High vs low responders

• Despite additional nutritional support

(Mahan & Raymond, 2017; Tipton & Phillips, 2013; Pennutrition, 2017)

Professional Diploma in Sport Nutrition

 TESTOSTERONE
& muscle gains

• Increases lean muscle tissue

• Even in absence of resistance exercise

• Increases protein synthesis & amino acid

re-utilization (but not breakdown)

• Effects magnified with resistance exercise

• Testosterone levels:

• Increased with acute exercise

• Decreased with high protein diet

(Burke & Deakins 2011)

Professional Diploma in Sport Nutrition

 INSULIN
& muscle gains

• Net stimulatory effect on muscle protein

synthesis

• Reduces breakdown of muscle proteins

• Provides a theoretical basis for including

CHO and protein post-workout

(Burke & Deakins 2011)

Professional Diploma in Sport Nutrition

 INCREASING
STRENGTH

• More muscle does not = more strength

• Contractile protein = more strength
• Age
• Genes
• Epigenetic influences
• Neural adaptations
• Cognitive
• Psychological factors

(Pennutrition, 2017)

Professional Diploma in Sport Nutrition

 INCREASING
STRENGTH

• More muscle does not = more strength

• Contractile protein = more strength
• Age
• Genes
• Epigenetic influences
• Neural adaptations
• Cognitive
• Psychological factors

(Pennutrition, 2017)

Professional Diploma in Sport Nutrition

 EXAMPLE
AT H L E T E ( s t r e n g t h )

• Weight: 65kg (BMI: 21.7kg.m2)

• Total energy: 50 – 80kCal/kg

• Protein: 1.6 – 1.7g/kg/d

• Energy: 50 - 80 x 65 = 3250 - 5200kCal/d

• Protein: 1.6 – 1.7 x 65 = 104– 110.5g/d

*At the end of L5 will calculate this in food terms

Professional Diploma in Sport Nutrition

 PROTEIN
BEFORE EXERCISE

• Different according to various sports

nutrition bodies

• ACSM- Moderate amount added to pre-

workout meal

• ISSN- 0.15 – 0.25g/kg added to pre-

workout meal

• IOC- Protein should be eaten after

exercise (not before)

(Kerksick et al, 2008, Rodriquez et al, 2009; Slater et al, 2011)

Professional Diploma in Sport Nutrition

 PROTEIN
DURING A WORKOUT

• May improve endurance performance

• CHO: Protein (3-4 : 1)

• Increasing muscle glycogen

• Reducing muscle damage

• Promoting better training adaptations

• Perhaps due to added energy?

• Insufficient evidence to make a consensus

• More research is needed

(Rodriquez et al, 2009; Slater et al, 2011, Van Essen, 2006; Cermak, 2009)

Professional Diploma in Sport Nutrition

 PROTEIN
AFTER EXERCISE

Consensus between ACSM, ISSN and IOC

• ~20g HBV protein with CHO

• EAA (6-20g) + 30-40g CHO

• CHO replaces muscle glycogen

• Within 30 minutes post workout

• Using dietary sources

• Can use a liquid meal replacement/ whole food

• i.e. flavoured low fat milk

(Potgieter, 2013)

Professional Diploma in Sport Nutrition

 LOSING FAT
GAINING MUSCLE

IOC recommends:

• Decreasing daily CHO intake

• 3 – 4g/kg/d

• Increasing protein

• 1.8 – 2.7g/kg/d

• While following a low energy diet &

• Specified training program

(Mahan & Raymond, 2017; Phillips, 2011)

Professional Diploma in Sport Nutrition

Coming up
In the
Next
Lesson
 NEXT LESSON
SUPPLEMENTS &
SPORTS FOOD

Pros & cons of sports food &

supplements
Scientific vs anecdotal evidence
AIS supplement program
• Group A:
• Sports foods, medical supplements &
performance supplements
• Group B:
• Food polyphenols, sick pack, amino
acids & antioxidants

Professional Diploma in Sport Nutrition

 SUMMARY
• Animal proteins consist of HBV protein
• All 9 EAA
• Plant proteins provide us with variety
• Soy is a safe, high protein alternative

• There are a variety of protein supplements

• Milk based vs plant based
• May be linked to leucine content

• Protein is the building blocks for all cells

• Too much dietary protein intake
• More harm than good

Professional Diploma in Sport Nutrition

 SUMMARY

• Rather aim to optimise protein utilization

• Protein requirements are slightly different
between exercisers, endurance and strength
athletes
• Timing of protein intake after a workout may
maximise protein muscle stimulation
• Various factors affect muscle gains
• Gender, testosterone & insulin levels

Professional Diploma in Sport Nutrition

 Lesson 02
Carbohydrates

Date @ time

COST $ € R
 C O N G R AT U L AT I O N S
ON COMPLETING LESSON 4

Feel free to send suggestions &

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Professional Diploma in Sport Nutrition

 #ShawSportsNutrition
CHALLENGE
Case study:
Remember Tom, our elite long distance runner?
1. How many g/kg protein should he
consume/ day

2. If Tom weigh’s 70kg, what is the range of

protein he should consume/ day?

3. How much protein should he consume

after his workout?

Professional Diploma in Sport Nutrition

 Don’t drop out

Achieve your goals

 THANK YOU
For attending!
Lesson
Eight
Lesson
Six
Lesson
Two Lesson
Lesson Four
One
Lesson
Three Lesson
Five Lesson
Week Two Seven
Completed!

SEE YOU SOON FOR YOUR NEXT LESSON!

Professional Diploma in Sport Nutrition

 THANK YOU
For attending!
Lesson
Eight
Lesson
Six
Lesson
Two Lesson
Lesson Four
One
Lesson
Three Lesson
Five Lesson
Week Two Seven
Completed!

SEE YOU SOON FOR YOUR NEXT LESSON!

Professional Diploma in Sport Nutrition